Tuesday (2021JUN01)- WOD

Focus:   3 Position Snatch Floor, Hang, Hi Hang 5 sets   WOD: 3 Rounds 30s Wall Balls 20/14# 30s Hang Power Cleans 95/65# 30s Jumping Lunges 30s Hang Power Snatch 95/65# 30s Med Ball Cleans 20/14# 30s Rest   Finisher: 3 Rounds 10cal Bike 20 Banded Good...

Monday (2021MAY31)- Memorial Day Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as...

Saturday (2021MAY29)- WOD

Focus: E2MOMSquat Therapy4 x 4Tempo: x3331 WOD: 10 Rounds10 Plate Ground 2 Overhead 45/25#100m Ski Erg SprintRest 1:1 Finisher4 Rounds100m Sprint50m heavy suitcase carryAlternate sides each...

Friday (2021MAY28)- WOD

Focus: 5 sets3-Position Cleanone from the floor,  mid-hang,  high hangRest as neededHeavier Than Last Week WOD: 12min Clock: Teams of 23 Rounds20cal Row40 Wall Balls 20/1460 Double UndersWith Remainder of TimeME Ground 2 OH 155/105#One Barbell per team SkillKip Swing3...

Thursday (2021MAY27)- WOD

Focus: 4 AttemptsME L-SIts2min Rest  WOD: 7 Min AMRAP8 Deadlift 245/175#16 T2B AccessoryTabata Alternatingsuperman holdHollow body...